Body Composition Changes After 50: What to Expect and How to Respond

Reaching your 50s can feel like your body is shifting in ways that are hard to explain, and even harder to control. Suddenly, fat seems to settle in new places, muscle mass is harder to maintain, and energy levels aren’t what they used to be.

But here’s the good news: these changes are not only predictable, they’re manageable.

At Kalos, we use DEXA Scan technology to help clients over 50 understand what’s really happening inside their bodies. With the right data, strategy, and support, you can preserve muscle, lose fat, and feel stronger than ever—even in your 50s, 60s, and beyond.

What Happens to Body Composition After 50?

Once you hit 50, your body naturally begins to shift in the following ways:

• Lean muscle mass declines (sarcopenia begins to accelerate)
• Fat mass increases, particularly around the abdomen
• Visceral fat (the dangerous kind) rises, even if your weight stays the same
• Bone density decreases, increasing fracture risk
• Metabolic rate slows down, making fat loss harder without muscle

These shifts aren’t just aesthetic—they impact your strength, balance, energy, and long-term health.

Why the Scale Can Be Misleading After 50

Many people over 50 still rely on weight or BMI to measure progress—but these numbers don’t reflect muscle loss, visceral fat increase, or bone health.

That’s where DEXA scans come in. A 6-minute scan gives you an accurate breakdown of:

• Fat mass vs. lean mass
• Regional muscle changes
• Visceral fat levels
• Bone mineral density

This allows you to respond proactively to changes, rather than reacting too late.

What to Expect in a DEXA Scan After 50

For clients over 50, a typical DEXA scan may show:

• Muscle mass reductions in the legs and trunk
• Increased visceral fat around the abdomen, even at a stable weight
• Decreasing bone density, especially in the spine and hips
• An elevated fat-to-lean ratio, increasing disease risk

These changes are subtle at first—which is why routine scanning (every 1–2 months) is key to early detection and intervention.

How to Respond: Action Steps Based on DEXA Feedback

1. Build and Preserve Muscle

• Strength train 3–4x/week with compound lifts (squats, rows, presses)
• Incorporate resistance bands or bodyweight if new to lifting
• Aim to increase or maintain lean mass, especially in the legs and back

2. Increase Protein Intake

• Target 1.6–2.2g protein per kg of body weight
• Distribute protein across 3–4 meals per day
• Consider protein supplementation post-workout

3. Reduce Visceral Fat Strategically

• Prioritize sleep, stress reduction, and anti-inflammatory foods
• Add daily walking or low-impact cardio to complement strength training
• Use DEXA scans to confirm visceral fat is decreasing—not just weight

4. Support Bone Health

• Include weight-bearing and resistance exercises
• Ensure calcium, vitamin D, and magnesium intake is adequate
• Use DEXA to monitor bone mineral density trends over time

5. Scan Monthly or Bimonthly

• Adjust your nutrition, training, and lifestyle based on real changes
• Spot muscle loss before it becomes problematic
• Stay accountable and focused with data-driven feedback

You Can’t Manage What You Don’t Measure

After 50, body composition changes are inevitable, but not irreversible. By using DEXA Scan technology to track what matters most (muscle, fat, and bone) you’ll have a powerful tool to make smarter decisions and maintain a strong, healthy body for decades to come.

Book Your DEXA Scan in San Francisco at Kalos Today

If you’re ready to take control of your health with the most accurate body composition analysis available, it’s time to book your DEXA scan at Kalos. Whether you’re looking to get lean, build muscle, improve performance, or optimize longevity, our advanced technology and expert guidance will help you get there.

Schedule your scan today at Kalos, your journey to data-driven fitness starts now.

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